Week of February 1, 2021

Greetings, everyone!

Hope you were able to get out for at least a walk in this beautiful snow. I loved being outside today!

And speaking of, please take extra care when running out on this slick stuff, especially as it gets more packed down and frozen in the early mornings, as the week goes on (Wednesday and Thursday mornings look particularly cold). Shorten your stride, bend your knees, engage your quads and stay off your heels by hitting more in your midfoot. And slow down to a walk on black ice!

We have just added one more early time slot for this Saturday’s Frostbite Four Miler, as all 160 spots (a big record) had been filled as of yesterday. So, if you’re interested in participating in the second event of the RaceFest series, signup ASAP!
https://runsignup.com/Race/VA/WhiteHall/SugarHollowBridges5and10KRun

And while we’re talking about races filling up quickly, the 10 Miler slots at Foxfield are already getting reserved.
https://www.cvilletenmiler.com

Our running buddy Linda Scandore is speaking at the Center this Tuesday at 3:00 pm about her amazing walk along the Camino in Spain. To signup for this wonderful free presentation go to The Center’s website.
https://thecentercville.org/calendar/event/15937

Please text or stop by with any new injury issues or training questions. I’m always happy to help!

Happy Birthday to Bernie (today!), Kristen S. (Wednesday… we miss you!) and Ben H. (Thursday) and Ryan S. (Sunday)!

Happy and safe running!

Coach Mark
434-962-1694 (text)

WEEK of FEBRUARY 1
***NOTE: Please use Adrian’s Pace Calculator for Wednesday and Saturdays workouts.

*Speedsters RF (those training for the RaceFest series, including the 10 Miler) = Recovery mileage week: drop your normal weekly mileage by at least 30%

*Speedsters HM (those training for the March Half Marathon) = Recovery mileage week: drop your normal weekly mileage by at least 30%

MONDAY February 1
*Due to the snow, I’d suggest just getting in whatever safe AHR miles you can. No surges!

WEDNESDAY February 3
*Speedsters RF = 8 x 200 in two sets of four, with a slow 200 recovery in between each as follows:
-First set at 104-106% of 10 mile pace
-Second set at 107-110%

*Speedsters HM =
Those racing on Saturday = same workout as above
Those not racing on Saturday = 5 x 1000 (2.5 laps) with a short 200 meter recovery in between each. Start at 102-103% of 10 mile pace and get faster with each set.

SATURDAY February 6

*Speedsters RF = Sugar Hollow race!

NOTE: If the race is postponed (to 2/13), due to the parking field still being under snow, then run the following on a rolling to flatter course (not too hilly):
-2 miles at AHR
-1 mile at 93-95% of 10 mile pace
-2 miles at 100%
-3 miles faster!
-1 mile at AHR
9 miles total

*Speedster HM = 10 miles as follows on a flatter course:
-2 miles at AHR
-1 mile at 95-96% of 10 mile pace
-3 miles at 98% of 10 mile pace (HM pace)
-2 miles at 100% of 10 mile pace
-1 mile faster!
-1 mile at AHR